Main – WOD
Dating Sage (Time)
5 RFT
10 Snatches (95#/ 65#)
15 Pull ups
20 Thrusters (75#/ 50#)
5 RFT
10 Snatches (95#/ 65#)
15 Pull ups
20 Thrusters (75#/ 50#)
EMOM 10 Min
1 Power Clean (205#/ 145)
1 Squat Clean (205#/ 145)
1 Jerks (205#/ 145#)
For Time:
75 Power Snatches, 75#
12 min AMRAP:
50 Jumping pull ups
10 Jumping lunges
10 Burpees
To the song “Flower” by Moby:
Every time the phrase “Bring Sally Up” squat up.
Every time the phrase “Bring Sally Down”, squat to depth and maintain until “Bring Sally Up”
–for the length of the song.
Bring Sally Up protocol for the back squat -135#/ 95#
–Rest 10 minutes–
Bring Sally Up protocol for the front squat- 95#/ 65#
5 burpee penalty for missed repetitions
1 cycle equals one round of each movement of:
1 Strict press
1 Push press
1 Push jerk
(95#/65#)
Complete as many cycles and repetitions as possible for a max effort in each round.
5 Rounds total, rest as needed between rounds.
Score is the total number of repetitions performed
10,9,8,7,6,5,4,3,2,1
Lunges (165/115)
Box jumps 24″/20″
Burpees
Complete as many rounds as possible in 3 minutes:
3 Power Cleans (155#/105#)
6 Push Ups
9 Air Squats / 9 Ring Dips
Perform Air Squats on Rounds 1, 3, 5 and Ring Dips on Rounds 2, 4, 6.
Repeat this sequence 6 times (6 rounds). Rest for 1 minute between the 3-minute rounds
3 RFT
10 Overhead Squats
50 Double unders
100 Thrusters for time (95#/75#)